Power Snatch + Squat Snatch Complex
12 Minute EMOM of:
1 Power Snatch + 1 Squat Snatch
* EMOM = Every Minute On the Minute
** Choose conservative starting weight and add as you can
*** The Power Snatch should be touch and go straight into the Squat Snatch
**** If you don't snatch, you may replace with Clean & Jerk. If you just don't olympic lift, sub in your own strength routine for 12 - 15 minutes.
Every 5:00 for 20:00
400m Run
20 Wallballs 20/14 10'
15 Burpees to Target 6"
Rest for the remainder of the 5 minute segment. If you fail to complete the work in the 5 minute timeframe, just turn it into 4 rounds for time.
Part 1:
30-20-10 (8 min Cap)
Hang Power Snatch (75/55)
Pull Ups
Part 2:
4 Rounds
60 DU
40/30 Cal Ski
-Rest 2:00-